10May
HomeGrown CrossFit - CrossFit
A: Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
SCALE option - Cut reps in half, but keep the run the same (if need be, 200M)
09May
HomeGrown CrossFit - CrossFit
A.: Metcon (No Measure)
"OH NO CURTIS P"
Benchmark WOD
For Time
100 Curtis P's (105/70 lb)
One rep of "Curtis P" complex is one Power Clean, one Forward Lunge (each leg), and one Push P
press.
BB/DB
KB Alternating sides
Designed to be done in "under an hour." - Scaled to 75 Reps if needed it.
Time Cap: 40 Min
08May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Running Line Drills
Over the Hurdle
Knee to Chest
Cradle Stretch
quad stretch
Walking Samson
Lunge & Twist (Over Front Leg)
arm circles with a toe touch
High Knees
Butt Kickers
Side Shuffles
B: Metcon (Time)
12 Rounds
400m Run (Sub 30 step ups) *Scale to 200m if need.
9 Burpees
21 Air Squats
*Going longer in today's running (3miles or 4800m)
*This workout will likely last 30+ minutes
**In order to achieve the right stimulus, let's cap this workout at 40 min
C: Metcon (No Measure)
50-40-30-20-10:
Hollow Rocks *If hollow rock is to challenging - accumulate equal seconds in a hollow hold
After Each Set:
20 DB Alt Renegade Rows video (BB Pendlay rows)
07May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
5 Minutes for quality
5 Push-up to Down Dog
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders (Sub Jumping Jacks)
B: Metcon (Time)
Cap 20 Min
50 KB DB Alt Sq Cleans (BB sq cleans)
100 Double Unders (Sub 200 single unders or 100 line hops)
50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)
100 Double Unders
50 KB DB Alt Sq Cleans
C: Metcon (No Measure)
Alt On the min x 10:
1st min: max Bulgarian Split Squats (Tempo 4s down, up fast)(Left)
2nd min: max Bulgarian Split Squats (Tempo 4s down, up fast
06May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
:30s Slow Air Squats
:30s Spiderman
:30s Down Dog with calf stretch
3 Rounds
:30s Jumping Jacks
:30s Squat Jumps
:30s Mt Climbers
B: Metcon (Time)
On the min For 12min
6 KB DB Thrusters (hold both heads of DB or single arm thrusters each arm (BB thrusters)
6 KB DB Alt Power Snatches (BB power snatch)
6 Burpees
* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
OR
* Complete 12 Rounds for time.
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 8
max Strict HSPU or KB BB DB Press
every minute, complete 10 lemon squeezers
*start with lemon squeezers
05May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 minute each
Spiderman
Samson stretch
Push-up to Down Dog
Plank
Side Plank (:30s Each Side)
Hollow Hold
1 Round
3 Strict Pull-ups (DB KB BB bent over rows)
6 Push-ups
12 Sit-ups
24 Step Back Alt Lunges
B: Metcon (3 Rounds for time)
3 Rounds
10 Strict Pull-ups (Sub BB DB KB Bent over Rows )
20 Push-ups
30 Sit-ups
40 Jumping Alt Lunges (Scale to no jump if needed)
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Rest 2 Minutes Between Rounds
*With a fair amount of rest built in and little interference between consecutive movements, the goal is to work quickly through each round
C: Metcon (No Measure)
Tabata Front Squats
*Hold 2 DB, Single DB, BB or OO in the front rack position for these squatting intervals
8 Rounds:
20 Second Work
10 Seconds Rest